Stability Ball Ab Workouts Philadelphia PA

 

Amazing Abs!
The best way to get killer abs is by using the exercise ball because its round shape helps place extra emphasis on the abdominal muscles. Throughout these abdominal exercises, your body calls upon the stabilizing muscles (your core muscles) to support your weight on the ball, increasing the challenge and benefits.

Traditional abdominal crunches work the outer muscles known as the rectus abdominus. Working these muscles in conjunction with the deeper abdominal muscles called upon to stabilize your spine while using the ball is the best way to target the entire core of the body.

Abdominal curls
Perhaps the number-one exercise used on the ball is the abdominal curl. Harder than traditional curls and requiring more endurance, this abdominal exercise will be sure to kick your butt!

To do this exercise, follow these steps: 1. Lie with the ball under your lower back and pelvis for support. Place your feet shoulder-width apart and keep your knees at a 90-degree angle.

2. With your hands behind your head and your elbows bent out to the sides, curl your body up halfway between a sitting and lying position (as Figure 8-8 shows). Keep your tailbone pressed down on the ball. 120 Part II:Workouts to Have a Ball With

3. Slowly roll back down onto the ball, one vertebrae at a time. Complete two sets of 10 to 15 repetitions. A few do’s and don’ts for this exercise:

Do draw your navel toward your spine when you contract your abdominal muscles to curl up.

Do exhale as you lift up.

Do curl up and roll back down one vertebrae at a time to keep from straining your back.

Don’t pull on your neck with your hands. Keep your gaze upward as you curl up to keep your neck in line with your spine.

Side crunch
The side crunch works the muscles that run along the waist otherwise known as the obliques. This exercise is great for men and women who want to define their waistlines and lose their love handles!

To do this exercise, follow these steps: 1. Kneeling on the floor, position your left hip and side of your body against the ball as you place your left arm on the ball for support. Straighten your right leg out to the side and bring your right arm behind your head, so your hand is touching the back of your head (see Figure 8-9a).

2. Crunch up, bringing your right shoulder and elbow down toward your rib cage and right leg as you exhale (see Figure 8-9b). Be sure to keep your left hip and side against the ball at all times to keep from slipping.

3. Lower back down toward the ball as you slowly inhale. Complete ten side crunches before switching sides.

A few do’s and don’ts for this exercise:

Do keep the foot on your extended leg flat on the floor at all times for balance.

Do place your foot against a wall if you find yourself slipping.

Don’t forget to exhale as you crunch up, bringing your elbow down toward your knee.

Roll away
Perhaps the second-most popular exercise for working the abdominal muscles is the roll away. This exercise is a great way to target your abs from the inside out.

To do this exercise, follow these steps: 1. Kneeling in front of the ball, place your hands on the ball at arm’s length (see Figure 8-10a).

2. As you contract your abdominal muscles and tuck in your butt, roll the ball away from you slightly so that your forearms rest on the ball (see Figure 8-10b).

3. Keeping your butt tucked in and your back straight, hold this movement for a few seconds before you return to starting position.

To increase the challenge, roll the ball away from you a little farther. You can also try rolling the ball slightly from side to side. Complete one set of 15 repetitions.

A few do’s and don’ts for this exercise:

Do kneel on a cushion or mat if your knees start hurting.

Do keep your back long and straight to keep it from arching.

Don’t hold the movement for a few seconds when the ball is rolled out in front of you if you find this exercise too challenging. Simply roll the ball out and back without holding in between.

Oblique twists Because of the twisting motion in this exercise, your waist and your oblique muscles get a workout along with your abs. To do this exercise, follow these easy steps: 1. Lie with your back on the ball and your feet planted firmly out in front of you. Make sure you have your heels directly below your knees. Your shoulders will not touch the ball, so they’re free to move from side to side.

2. Bring your arms to your chest and rest your chin on your hands (see Figure 8-11a).

3. Starting with your right shoulder, contract your abdominal muscles as you slowly lift and turn your body toward your left hip (see Figure 8-11b).

4. Keep your body lifted for a moment, and then slowly lower your body to the starting position.

5. Slowly lift your left shoulder as you contract your abdominal muscles and turn your body toward your right hip. Continue alternating your right and left side lifts for two sets of 12. A few do’s and don’ts to keep in mind:

Do exhale before you contract your abdominal muscles and lift.

Do rest your chin on your hands for support.

Don’t rush through this exercise. Take a moment to pause at the top of the lift.

Abdominal crunch
Doing abdominal crunches with the ball places the emphasis not only on the abs but also on the legs, butt, and hips. By grasping the ball under your knees, the larger abdominal muscles, or outer abdominals, get used a lot more intensely during this exercise. To do this exercise, follow these steps: 1. Lying on the floor, rest your lower legs on the ball at a 90-degree angle (see Figure 8-12a).

2. As you tighten your abdominals, grasp the ball between your legs and pull toward you, lifting the ball from the floor.

3. With your hands on either side of your head, slowly lift your shoulders from the floor toward your knees (see Figure 8-12b).

4. Hold the lift for a few seconds and then slowly roll your shoulders back to the floor.

A couple of do’s and don’ts for this exercise:

Do relax your neck as you curl up into a crunch.

Don’t forget to exhale as you curl up and inhale as you release back.

Click Here To Purchase This Book